Baked Fish with Italian Rice

  • Prep Time 5 min
  • Total Time 30 min
  • Servings 6

Ingredients

Ingredients

2
tablespoons water
1
medium onion, chopped (1/2 cup)
3
cups cooked brown or white rice
1
can (14 1/2 ounces) no-salt-added Italian-style stewed tomatoes, undrained
1
teaspoon Italian seasoning, crumbled
6
mackerel, snapper, tilapia, sturgeon or any fish fillets, 1/4 inch thick (about 1 pound)
1 1/2
teaspoons canola or soybean oil
1/2
teaspoon paprika

Directions

Directions

  • 1 Heat oven to 400°. Heat water to boiling in 2 1/2-quart saucepan over medium-high heat. Cook onion in water, stirring occasionally, until crisp-tender. Stir in rice, tomatoes and Italian seasoning; cook until thoroughly heated.
  • 2 Spoon rice mixture into ungreased rectangular baking dish, 13x9x2 inches. Place fish fillets on rice mixture. Brush fish with oil. Sprinkle with paprika.
  • 3 Cover and bake 20 to 25 minutes or until fish flakes easily with fork.

Notes










Tips

Expert Tips

The fatty fishes are the ones that contain Omega-3 and have the most benefit for your heart. They include mackerel, pompano, tuna, herring and salmon.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
240
Calories from Fat
60
% Daily Value
Total Fat
7g
11%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
40mg
14%
Sodium
45mg
2%
Potassium
600mg
17%
Total Carbohydrate
27g
9%
Dietary Fiber
4g
18%
Sugars
3g
Protein
18g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
10%
10%
Calcium
4%
4%
Iron
8%
8%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.